Step by step instructions, muscle activation and variants for the Weighted Captain's Chair Leg Raise.
The weighted captain's chair leg raise is an advanced abdominal exercise that adds external load — typically a dumbbell held between the feet — to the standard leg raise performed on a captain's chair station. The added resistance significantly increases the demand on the abs and hip flexors.
The Weighted Captain's Chair Leg Raise is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
